Walking Guide

Diet Friendly Dining: IHOP Restaurant

By , SparkPeople Blogger
Since the first A-frame style restaurant opened in California, the International House of Pancakes has been an American favorite for generations. Although the restaurant construction style and name have been updated, you can still expect to find a delectable stack of pancakes when you visit one of over 1,400 restaurants across the U.S.

In 2007, IHOP Corp acquired Applebee's International Inc and brought two leading restaurant brands together. With a combined restaurant reach of more than 3,300, the IHOP Corporation has become the largest full service restaurant company in the world.

A few months ago we provided a review of Applebee's as part of our ongoing Diet Friendly Dining series. Although a complete nutrition guide is not readily available for most of the pancakes, omelettes or burgers, a new IHOP For Me section on the menu provides nutrition information to help you find a meal under 500 calories with 15-20 grams of fat or less.

Breakfast Choices

Whole Wheat French Toast Combo For Me - Two slices of whole wheat French toast topped with sliced bananas and served with scrambled egg substitute and two strips of turkey bacon.

Calories – 470

Carbohydrates – 51 grams

Fat – 14 grams

Protein – 39 grams

Sodium – 970 mg

Two x Two x Two For Me - Scrambled egg substitute with two strips of turkey bacon and two buttermilk pancakes

Calories – 400

Carbohydrates – 38 grams

Fat – 16 grams

Protein – 29 grams

Sodium – 1,370 mg

Two-Egg Breakfast For Me - Scrambled egg substitute with two strips of turkey bacon, whole wheat toast and fresh fruit

Calories – 380

Carbohydrates – 40 grams

Fat – 11 grams

Protein – 28 grams

Sodium – 820 mg

'Just Right' Spinach, Mushroom & Tomato Omelette For Me - Egg substitute with fresh spinach, mushrooms, onions and Swiss cheese and topped with diced tomatoes and served with fresh fruit

Calories – 350

Carbohydrates – 24 grams

Fat – 14 grams

Protein – 32 grams

Sodium – 510 mg

'Just Right' Veggie Omelette For Me - Egg substitute with mushrooms, green peppers, onions and oven-roasted tomatoes and served with fresh fruit

Calories – 360

Carbohydrates – 34 grams

Fat – 14 grams

Protein – 25 grams

Sodium – 700 mg

Lunch & Dinner Choices

Balsamic-Glazed Chicken For Me - Grilled chicken breast topped with sautéed mushrooms, onions, diced tomatoes and balsamic glaze and served with steamed broccoli and a green salad with reduced-fat Italian dressing

Calories – 510

Carbohydrates – 36 grams

Fat – 20 grams

Protein – 42 grams

Sodium – 1,770 mg

Simply chicken Sandwich For Me - Grilled chicken breast on a toasted Romano-Parmesan bun with lettuce and tomato and served with a side of fresh fruit

Calories – 440

Carbohydrates – 42 grams

Fat – 6 grams

Protein – 54 grams

Sodium – 860 mg

Tilapia Hollandaise For Me - Seasoned grilled tilapia topped with rich hollandaise and served with steamed broccoli

Calories – 370

Carbohydrates – 15 grams

Fat – 13 grams

Protein – 47 grams

Sodium – 820 mg

While it would be wonderful to know the complete nutrition information for the entire menu, it is nice to have information for those that they consider healthier options. I would venture to say anything not highlighted as a 'For Me' option is well over 600 calories per serving and not one of your more nutritious choices. As always, if you require low sodium options, the choices are limited with the Spinach, Mushroom & Tomato For Me Omelette providing your lowest sodium option with 510 mg.

Did you know IHOP had a special low calorie portion on their menu? Does this increase the likelihood that you would eat at one of their restaurants?

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IAMAUNTYEM 3/15/2018
Restaurant menus change a lot during an 8-year time-span; no egg substitutes -- just egg whites which I can't get past my eyes. Choices are always made, and good ones can be made, so I'm never giving up. 8-) Report
ELRIDDICK 10/4/2017
Thanks for sharing Report
ST3PH 7/11/2017
I love IHOP..gonna go there Friday for my birthday... Nice to know there's a low calorie menu Report
USMAWIFE 6/9/2017
not one of the friendlist places so I stay away Report
KATHYJO56 5/6/2017
I like to eat breakfast at IHOP occasionally because of their menu choices. Report
Ihop is one of our favorite places to go as a family. I will try one of these substitutes. Good to know that I can still have the pancakes. Report
Recently went to IHOP. I used to get the 2X2X2 with egg substitute and turkey bacon and whole wheat toast, but they NO LONGER have egg substitute. The only way to do it is with egg whites. I normally don't mind egg whites, but when I tried it, it had an unusual taste and consistency. No more of that for me. I chose 2 sunny side up eggs and ate one whole and just the white of the other. I was not happy! Report
I did not know IHOP had a lower calorie menu. I want a restaurant with a lower sodium menu!!!! Since trying to cut down on sodium in my diet, I feel like I can't eat out at all. Forget prepared diet meals as well. I'm in mourning, food just isn't fun any more. Report
While that's great and all...if they would allow you to order off the kids menu then the values would be even better. Check the website to find nutritional values for kid menu foods to see for yourself and then mentally walk away. That's what I did after a phone call to the place in which they refused my business because I wanted to order off the kids menu because it was more nutritious than their stupid "Under 500 calorie" selections. I even asked them to charge me the amount of an adult meal and to give me the kids meal and they refused!!!!!! Report
If you choose carefully iHOP can be great. I eat there with friends a couple of times a month. Common sense says not to order something with 3 kinds of meat, whipped topping, etc. If you want pancakes, try the short stack with a little syrup. They are also very good about allowing some substitutions! Kudos, iHOP Report
I used to go to IHOP every couple of months or so but haven't been in about two years because of their calorie laden, heart attack inducing menu. I hope these healthier meals are available in Canada; I would definitely try those.

Thanks for the info! Report
It's great to see so many restaurants offering lower calorie and fat meals. Personally I do not care for I -Hop. Report
I had the 2x2x2 for me yesterday and it was delicious. Very filling. Just don't forget to count your cals for your pancake syrup! Report
Are these meals available on the Nutrition tracker? That would make things easy! Report
Thanks for info. Report
Since they are nowhere near me, I don't have to worry about avoiding them. Which I still do with most restaurants because you just don't know what is hiding in that food.

And low calorie is nice and all, but I choose a REAL egg over "egg substitute." Report
I love this information! I have emailed the company numerous times, asking for a nutritional guide for their food, and been told, there is not value because each store creates the same basic recipe to the cooks preference.
Thank you! Report
I will be sure to try these meals the next time I'm at IHOP which will probably be this weekend. The bf and I visit there often and I usually just order from the kids menu Report
A new IHOP opened that is .75 miles from my house. It's a perfect distance for me - I can walk there, enjoy a "for me" meal, and walk home. Keeps my exercise points and nutrition under control! Report
My Mother who is staying with me now ...loves to eat at IHOP. I have tried several of these items ....I did not find them greasy ....they were delicious. Report
I had no idea! Although I'm still not likely to go there for a meal, it is good to know that there's another restaurant offering healthier choices on their menus. Report
I tried the healthy omelette and it's hard to believe those nutritional facts. The omelette was really greasy, even the spinach, mushrooms and onions were cooked in fat. I felt sick after eating it. Nothing in IHOP (except the fruits) is healthy. Report
Thanks for the info - there's an IHOP close to where I work; used to go there often, but since I started on WW a couple years ago, haven't stopped at an IHOP because I knew they had lots of butter, etc. on everything. Some of those above sound good, and will look into soon. Report
Yay! I'm pretty excited about this. It's my hubby and my tradition to go to IHOP for our anniversary (lol, long story) so I'm pretty stoked that they have some tasty-sounding lower calorie choices. I may end up asking for real eggs instead of the egg substitute lol. It has always been a problem of mine going to a breakfast restaurant and trying to find something on the menu that is the right amount of food. It's usually too much in the way of pancakes (a stack of three, really? how about just one?) and not enough in the way of protein and fiber that's not also dripping with fat. Report
i am not brave enough to attempt an ihop meal yet i would go for the pancakes plain and simple. but i am glad to know when my diet skills get stronger i have other options. thanks for the info Report
wow! nice to see some doable Ihop recipes! I have only gone once bec pancakes are my downfall LOL!
Didn't realize they had the "For Me" section, that will be my choice from now on. Another thing that would be nice, now that I have been diagnosed with Celiac Disease, is some gluten free choices. Maybe soon? Report
I am so happy that more restaurants are having healthy choices! Report
I had the ''Just Right' Spinach, Mushroom & Tomato Omelette For Me this weekend. It was really tastey and filling too. Report
I wouldn't eat any of it because of the sodium. Why can't restaurants make food with less sodium? Report
Thanks, I didn't know they had a healthy menu part! I will definitely check it out! Report
I love the spinach, mushroom & tomato omelette! It's so delicious!!! Report
I did not know that IHOP offered this; I don't go there often. However, it would be fun to try one from this new offering. Report
I wouldn't eat it ... but I'm trying to stay away from fake food. Report
I think the menu is a great idea! I just wish they had whole wheat pancakes. I will be trying out the whole wheat french toast, that sounds awesome! Report
This is great! My daughter and I are both on the Spark Diet, although she does not hit the site or spin the wheel as much as I do. We plan to have breakfast tomorrow at I-Hop, so this will be very helpful! Report
Wow...I haven't been to an IHOP in years...I'm going to have to check one out again with this new menu! Report
This is great news! I always hesitate to eat out because of the hidden calories. This makes it so much easier. Report
Yes thanks for the info., I would like to try that. Report
Wonderful news as it seems that eating out and eating healthy do not come in the same places. I am glad to know I can enjoy breakfast with my family at ihop. Report
I LOVE the IHOP for Me menu...i always get the Spinach, Mushroom, and Tomato omelette with extra spinach but without the cheese and the fruit on the side (or I give it to my friends who are dining with me). I'm on Medifast so I use this meal as my lean and green. It's delicious. Report
I eat dinner at IHOP every Tuesday and Thursday and on an occasional Friday with a friend. They are very good at making healthy substitutions as well. For instance, If not ordering from the "For Me" menus, I may have the Cheeseburger and ask them to hold the mayo and substitute the fruit bowl for the fries. They will even hold the buns and wrap the meat, cheese and tomatoes & onions in lettuce if you ask. At least this is the case at the IHOP I frequent.
Tom Report
Does anyone know how many calories are in their Harvest grain and nut Pancakes? I love them! Report
Applebee's is one of my husband's favorite restaurants and IHOP has always been mine. We haven't gone in over 2 years. I thought they were way too fattening and definitely too tempting. Thank you so much for this article. I am saving it as well as printing it out so I can have the menu choices to share with my husband and now when we travel, we can stop at our favorite places again. Let's hear about more family restaurants, steak houses, etc. This would be such a great help because I, for one, am in a wheel chair and sometimes going out to dinner is about one of the very few things I can do with my family as an outing anymore and I miss it. Frankly, ordering a side salad whenever we did go somewhere was just getting "old" and always left me feeling later on as if I missed out on something. We love gathering as a large family at a restaurant or diner for breakfast once a week and now can begin to do it again. I thank you once again for giving me back one dining pleasure I no longer have to deprive myself or my family of. :-D Report
Who knew? I believe it would be in eveyone's interest if they featured some of these healthier meals in their TV commercials. Report
Looks as if they have some nice things on the menu. Report
I haven't been to ihop in years !! Well, I guess it's nice to know that they're including some healthy options on their menu. Still it never fails to shock me when I hear one of their breakfast menu specials can pack a whalloping 1,000 plus calories !! Report
Interesting article. Report
I agree about the sodium. I feel my ankles swelling at the thought of it. Report
Why? Oh why? do they have to empty the salt shaker onto each recipe! Cut it out IHOP, please. Report
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